Blog Post

10.18.17

CrossFit Texarkana – CrossFit

Warm Up *Snatch (No Measure)

300m Row

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

10.18.17 (AMRAP – Reps)

2mins work

1min rest at each movement

Air Squat

Pushup

Box Jump 24/20

Burpee

Air Squat

Cash Out

3×30 Flutter Kicks

Rest as needed